Greenbrier Fitness – Class
Warm-up
On Your Own (No Measure)
500m Row / 400m Run
Hip & Shoulder Complex
Weightlifting
A1: Back Squat (4×4@85%; 20X1)
A2: Weighted Box Jumps (4×5)
DB Box Jumps
use heavy weight as possble, 24/20
Metcon
Metcon (4 Rounds for time)
Wolfpack (Rx)
4 rounds for working time
20 Double unders
15 Hang Power Cleans 95/65
30 Wall Balls 14/10
15 Burpees
rest 1:30
Alpha Team (Rx+)
4 rounds for working time
50 Double unders
15 Hang Power Cleans 135/95
30 Wall Balls 20/14
15 Lateral Burpees OTB
rest 1:30
Alpha Team Extra Work
Snatch (5×1@90%)
Deficit Snatch Pull (4×3@90-100%)
3-4″ Deficit
Metcon (3 Rounds for time)
3x 1000m row
1st 1000m row
complete 15 Tuck Jumps EMOM
rest 3 min
2nd 1000m Row
complete 12 Split Jumps EMOM
Rest 3 min
3rd 1000m Row
*complete 8 Box Jumps 24/20 *step down
**Better row fast or this will take a while
CROSSFIT GROWL 